Daily WOD

A) 11 minutes to find Thruster 2RM then "Rahoi" AMRAP in 12 minutes: 12 Box Jumps (24/20") 6 Thrusters (45/30kg) 6 Bar-facing Burpees or B) "Tom" AMRAP in 25 minutes: 7 Muscle-Ups 11 Thrusters (70/47.5kg) 14 Toes-to-Bar ...

Back to normal class schedule. "The Ghost" 1 minute per station for 6 rounds: Max Calorie Row Max Burpees Max Double Unders Rest Record totals for each movement. ...

HAPPY NEW YEAR!! Lace up the boots and get ready to rip into 2015 - maybe after a bit of a lie down today though. Classes will be back to the normal schedule tomorrow, see you then. Krusher's holding on to a little welcome back prezzie until you...

Today: Open Gym 7.00 to 9.00 am Tomorrow: Gym closed Metcon option AMRAP in 20 minutes: 2 Rope Climbs 400m Run 8 Box Jumps (30/24") 16 Dumbbell Ground to Overhead (alt. 1 x 20/15kg) ...

Class times today: 6.00 am 5.30 pm Tomorrow: 7 - 9.00 am Open Gym A) EMOM 5 Power Clean Hang Clean Push Jerk B) Clean and Jerk 10 x 1 C) Front Squat 3 x 5 CrossFit Games 2014 podium finishers - How many hours per day do you workout? httpv://www.youtube.com/watch?v=StMEQAFGzJ4...

Class times today: 6am 5.30pm A) For time: 100 Double Unders 5 Rounds of "Cindy" (1 round = 5 Pull-Ups, 10 Pushups, 15 Squats) 80 Double Unders 4 Rounds of "Cindy" 60 Double Unders 3 Rounds of "Cindy" 40 Double Unders 2 Rounds of "Cindy" 20 Double Unders 1 Round of "Cindy" B) Optional extra 10 x 250m Row (Rest 30 seconds...

Class schedule for the next week: Dec 29, Mon. 6 am Class. 5.30pm Class Dec 30, Tues. 6 am Class. 5.30pm Class Dec 31, Wed. 7 to 9am Open Gym Jan 1, Thurs. CLOSED Jan 2, Fri. BACK TO NORMAL SCHEDULE ...

GYM CLOSED. SEE YOU BACK IN THE BOX ON MONDAY. PARK WOD #2 For time: *10-9-8-7-6-5-4-3-2-1 * Hand Release Pushups * Lunges (L + R = 1 rep) Complete 30 Double Unders between rounds. ...

GYM CLOSED. SEE YOU BACK IN THE BOX ON MONDAY. PARK WOD 4 rounds for time: 1 minute Handstand hold (sub Plank) 20 Burpees 30 Situps 400m Run (20 x 20m shuttles) httpv://www.youtube.com/watch?v=PMSjEcKFHHs...

GYM CLOSED. HAVE A GREAT DAY EVERYONE. SEE YOU BACK IN THE BOX ON MONDAY. We had a strong turnout for Open Gym yesterday. Few gifts are as precious as health and good times with friends. Plenty of both here. ...

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